WOD

07.06.19

WARM UP

General & Specific

WOD

A1 – 5AMRAP of:

Ladder Up 3,6,9,…

DB Power Clean @45/25lbs

Burpees

-rest 2’

A2 – 5AMRAP of:

Ladder Up 3,6,9,…

DB Push Jerk @45/25lbs

Air Squat

-rest 2’

A3 – 5AMRAP of:

Ladder Up 3,6,9,…

Dual DB Snatch @45/25lbs

DB Push Ups

-rest 2’

A4 – 5AMRAP of:

Max Calories ROW-BIKE-meters RUN

WARM UP

General & Specific

WOD

A1 – 5AMRAP of:

Ladder Up 3,6,9,…

DB Power Clean @30/20lbs

Burpees

-rest 2’

A2 – 5AMRAP of:

Ladder Up 3,6,9,…

DB Push Jerk @30/20lbs

Air Squat

-rest 2’

A3 – 5AMRAP of:

Ladder Up 3,6,9,…

Dual DB Snatch @30/20lbs

DB Push Ups

-rest 2’

A4 – 5AMRAP of:

Max Calories ROW-BIKE-meters RUN

WARM UP

General & Specific

WOD

A1 – 5AMRAP of:

Ladder Up 3,6,9,…

DB Hang Power Clean

Burpees

-rest 2’

A2 – 5AMRAP of:

Ladder Up 3,6,9,…

DB Push Press 

Air Squat

-rest 2’

A3 – 5AMRAP of:

Ladder Up 3,6,9,…

DB Snatch 

Push Ups

-rest 2’

A4 – 5AMRAP of:

Max Calories ROW-BIKE-meters RUN

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